The term “FODMAP” is an acronym for specific types of carbohydrates—short chain carbs and sugar alcohols. They can be found naturally or added to foods. A low FODMAP diet is commonly used for symptoms of irritable bowel syndrome, which includes abdominal pain, bloating, diarrhea and/or constipation.
FODMAP stands for:
- Oligosaccharides (fructans andgalacto-oligosaccharides or GOS)
- Disaccharides (lactose)
- Monosaccharides (excessive fructose)
- Polyols (sugar alcohols that end in ‘ol, like mannitol, xylitol, polyol and isomalt)
What’s a low FODMAP Diet?
A diet that incorporates only foods that are low FODMAP foods, it is often referred to as an elimination diet. See this chart of FODMAPs to avoid.
What are three things someone following a low FODMAP diet should
There are several ways to do this, you can eliminate all of the FODMAP foods at once for a week and slowly reintroduce them back into your diet (1 food every 3 days) and note if you suffer from any of the symptoms listed below. You can also eliminate the FODMAP foods in phases so you will not feel as deprived.
- Digestive discomfort/pain
If you do suffer from these symptoms eliminate the food for a longer period of time and try to reintroduce in a few months.
What foods will you be eating the most/least, and do you have
any recipe suggestions?
HERE is a great chart listing the low, medium and high FODMAPs. There are several available recipes for low FODMAP options it may just take a little more creativity.
Here is a gluten free low fodmap recipe from www.asaucykitchen.com
OATMEAL BLUEBERRY COOKIES
TOTAL TIME 25 MINS
- 1/2cup soften coconut oil or butter 104 grams
- 3/4cup dark brown sugar, packed 150 grams
- 1teaspoon vanilla
- 1cup gluten free all purpose flour 140 grams
- 1 1/4cups certified gluten free rolled oats 106 grams
- 1/2teaspoon baking soda
- 1/4teaspoon salt
- 1/2cup blueberries 100 grams, fresh or frozen
- In a large mixing bowl of an electric mixer beat together soften coconut oil (or butter) and brown sugar until smooth. Add in egg and vanilla and beat again for 2 minutes or until smooth.
- Add the flour, oats, mixture, baking soda, and salt to the mixing bowl with everything else. Mix with the electric mixer until combined.
- Slowly fold in the blueberries with a wooden spoon. Cover & refrigerate for 20 minutes to firm the dough. This is especially important if you use coconut oil so the cookies don’t spread too much. Drop round balls of cookie dough onto a lined/greased cookie sheet. Push the balls down slightly.
- Bake for 10-13 minutes at 350°F/180C or until edges just begin to turn golden brown. Allow the cookies to cool for a few minutes on baking sheet so that they can firm up a bit. Transfer to a wire rack to allow cookies to cool completely.